5-16-24 Speed and Streamline

Warm-Up 1000/30:00

*20s Rest After Each

400 Swim

300 Kick

200 Pull

100 I.M

Pre Set 800/20:00

8x25  @10s Choice Stroke Build 1-4,5-8

3x200 @15s 1. No equip 2. Paddles 3. Fins and Paddles

Main Set 2200/50:00

2 Rounds

3x100 @10s Desc.1-3 Free

3x100 @5-10s Choice Stroke -50 Cruise -50 Build to fast

6x50  @5s  Free Holding 500 Pace

1x200 @20s Free - Tight Streamlines.3-4 Underwater Dolphin kicks breathing every 3

Cool Down 200/5:00

1x100 Smooth

1x50 Choice

1x50 Dolphine Dive

4200 Yards 105 Minutes

5-14-24 Speed and Stamina Combo

Warm-Up 900/20:00

1x200 Free Loosen

1x200 Kick

1x200 Pull

4x75 Choice Stroke -25 Scull -50 Build 

Main Set 2700/60:00

2 Rounds

5x50 @10-15s Choice Stroke Desc.1-4 Hold Pace for 5

4x75 @10s Choice Stroke Middle 25 Fast

3x100 @5-10s I.M

2x125 @5s Choice Stroke 90% effort 

1x150  @5s Choice Stroke 90% Effort

1x100 Active Recovery 

Cool Down 300/6:00

4x25 Free Breathing 3/5/3/5 By 25

4x25 Dolphin Dive

1x50  Double Arm Backstroke with a Breaststroke Kick

3900 Yards 86 Minutes

5-11-24 Bloom and Zoom

Warm-Up 600/15:00

1x200 Loosen

1x200 Kick

1x200 Pull

Main Set 3200/70:00

4x25 @10s Rest Choice Kick-Half Fast Half Easy

4x25 @10s Rest Choice Kick Half Easy Half Fast

1x100 @30s Rest Active Recovery

4x25 @10s Rest Choice Stroke-Half Fast Half Easy

4x25 @10s Rest Choice Stroke Half Easy Half Fast

1x100 @30s Rest Active Recovery

8x50 @15s Choice Stroke Build each to 90%

1x100 @30s Rest Active Recovery

8x50 @15s Rest -O Race Pace -E Smooth

8x75 @10-15s Rest Choice Stroke -25 All out-50 Ez

1x300 @30s Rest Pull With Choice Equipment

1x400 @30s Rest 80% Effort

2x200 @15s Rest Faster than your 400 Pace Descend the 200's

Cool Down 200/5:00

4x50 -25 Dolphin Dive -25 Double arm Back Stroke

4000 Yards 90 Minutes

5-9-24 Aqua Power Hour

Warm-Up 1700/30:00

1x300 Loosen

3x100 @15s rest I.M 

1x300 @20s Rest Pull 

4x25 @10s Rest Choice Stroke Drill

1x200 @20s Rest Kick w/ Fins

4x75 @15s Rest I.M No Free

1x100 @15s Rest Free Build

4x25 @15s Rest Free With Fins No breath

Main Set 2200/60:00

    (1x150 @20s Rest Free Build to 80%)

4x (1x50  @20s Rest Free Hold pace at 80% Keep your Stroke Pretty)

    (1x100 @20s Rest Easy)

20x50 @1:00 Rest

All out For time.Same Stroke for all 20.

   

Cool Down 300/6:00

1x300 Choice Loosen

4200 Yards 96 Minutes 

5-7-24 Spring into Strokes

Warm-Up 1350/25:00

3x150 @10-15s

-50 Distance Per Stroke -50 Barrel Roll -50 Zipper Drill

4x100 @10-15s -O Pull -E I.M

200 Choice Kick

4x50 @10s Free Desc.1-4 

4x25 @10s  Choice Stroke Sprint Cycle 

Main Set 2500/60:00

8x50 @1:00-2:00

GOLF: Count your strokes and add it to your time for your score. The lower the score the better

12x25 @10s - No Free - Even Free

8x50  @10-15s Rest -Quarter Sprints 1#12.5Yrd Sprint. #2, 25 Yard Sprint. #3, 37.5 Yards #4,50 Yard Sprint x2

12x25 @10-15s Fins -O U/W Dolphin Kick to 15 Yrds into Smooth Free -Evens Fly or Free

8x50  @10s Kick W/ Fins -O Flutter -E Dolphin 

12X25 @5-10s Pull W/ Paddles and Buoy Around Ankles

4x100 @10s Free Desc.1-4 to Fast

Cool Down 200/5:00

200 Choice Loosen 

90 Minutes 4050 Yards 

5-4-24 Aqua Spring Sprint

Warm-Up 1000/25:00

1x200 Free Loosen

1x200 Choice Kick

4x75 @10s I.M.O K/D/S

4x50 @10s Desc. 1-4

4x25 @10s Sprint Cycle 

Main Set 2700/60:00

4x25 @5's Choice Kick Cruise

3x50 @10s Choice Kick -Odds Fast -Evens Cruise

2x75 @10s Kick Descend to Fast

1x100 @10s Kick Build to Fast

1x100 @30s Active recovery

8x50 @10-15s Choice Stroke, Building Each 50 to 90% Speed

1x100 @30s Active Recovery

12x50 @30s Choice Stroke (first 50 @ 90-95 % effort, hold that time, if your time increases more than 2 sec, do 50 ez)

1x200 Active Recovery

4x200 @15s -O Pull -E Free I.M

Cool Down 300/6:00

6x50 Free Loosen 

4000 Yards 91 Minutes

5-2-24 Mayday Medley

Warm-Up 800/20:00

1x300 Free Loosen

1x200 Kick  -25 Fly Kick -25 Flutter

12x25 @10s Choice Stroke 2Fast 1Ez

Main Set 2800/65:00

4x Rounds 

4x25 @15s Rest Fly Fast 

4x50 @10s Rest Free Desc.1-4

1x100 @15s Rest I.M Fast

1x100 @15s Rest Free Build

4x25 @15s Rest Free 3 Breaths Max

1x125 @20s Rest  Free Fast

1x50 @1:00 Rest Active Recovery

Cool Down  300/6:00

1x100  Free Breathing Every 3/5/3/5

2x50 -25 Double Arm Back Stroke -25 Free

4x25 Dolphin Dive

91 Minutes 3900 Yards